Almost everyone should include some kind of regular conditioning work in their exercise program. Metabolic conditioning allows you to operate at higher intensities for longer periods of time. This is great for anyone involved in recreational sports or physical hobbies. It also means you will have an easier time pushing yourself during your gym workouts, as your heart rate won’t rise as fast and will recover to normal levels more quickly. If you are trying to lose fat, adding in 1-2 conditioning sessions per week can accelerate your results. Most importantly, regular conditioning work will make you much more dangerous and harder to kill in the event of a zombie apocalypse. Who doesn’t want that?
This week’s post shares some of my favorite metabolic conditioning workouts. These are often referred to as “finishers” because they are included at the end of the workout. Always start slow and pick finishers that use gym tools you are already familiar with. If you are unsure how to use a particular implement, consult a qualified coach or trainer.
Cardio finishers
Sprints
Perhaps the easiest way to add a finisher to the end of a workout is to hop on a piece of cardio equipment for a round of sprints. Sprints are short bursts of all-out effort followed by longer periods of rest or easy work. At the gym, sprints work best on cyclical machines like bikes, rowers, and treadmills. In the warmer months, experienced runners can take their sprints outside to the track or the park. Competent swimmers can perform sprints in the pool year-round.
Sprints are usually measured in time, distance, or percentage of max heart rate. For example, you can sprint for 20 seconds and rest for 40-60 seconds. Equipment that measures your distance traveled allows you to sprint for a certain number of meters. If you own a heart rate monitor, you can work to a given percentage of max heart rate and then rest until your heart rate falls to another predetermined percentage.
Here are a few of my favorite sprint finishers:
- Stationary bike: Every minute on the minute 20 second sprint, followed by 40 second easy recovery ride
- Treadmill: 20-30 second sprint, 40-90 seconds rest standing on the side rails
- Rower: Row 250 meters as fast as possible, rest 1 minute
Always complete a brief warm-up on your chosen piece of equipment before jumping into a sprint. To avoid hamstring strains, it’s best to perform running sprints on a slight incline whenever possible.
If you are new to sprinting or interval training in general, I recommend starting off with just 3-5 rounds. You can gradually add rounds until you are doing 10-20 sprints in a row. The number will vary depending on your chosen equipment. If you feel you are no longer able to exert maximum effort, it’s a good idea to cool down and end the workout for the day.
Completion
A very easy cardio finisher is the completion finisher. This works best on stationary bikes, rowers, and equipment that measures distance or calories burned. Select a given distance or calorie level and try to hit that number as fast as possible. Although they are simple, completion finishers can be punishing and are not for the faint of heart.
Examples:
- 2000 meter row for time
- 1 mile bike ride for time
Finishers Using Weights and Calisthenics
You can use a variety of implements around the gym for metabolic conditioning finishers including dumbbells, kettlebells, barbells, medicine balls, bands, and sandbags. You can also keep it super simple and use bodyweight exercises only. Bodyweight circuits are a great option for people who want to train on the road without access to a gym.
For most trainees, it’s best to choose simple exercises you can perform well under a high level of fatigue. Finishers are not the time to introduce a new exercise or try something highly technical. I recommend using moderate or light weights and focusing on moving quickly with good form.
Circuits
A circuit consists of 3-5 exercises that complement each other. You will move from exercise to exercise until you finish the round. Depending on time, you may choose to complete anywhere from 2-5 rounds. Rep ranges will vary based on the exercises selected. Try to move through the circuit as quickly as possible with minimal rest while maintaining good form.
Ladders, Countdowns, and Countups
In this version of a circuit, the number of reps you perform changes each round. I usually choose a descending ladder where you begin with the highest number of reps and end with the lowest number of reps. For a greater challenge, start with the lowest number of reps and work your way up to the highest number of reps in the final round.
You can also use a countdown or countup on just one exercise in a circuit. Here is one of my favorite countdown finishers from Dan John:
- Kettlebell swings x 20
- Pushups x 10
- Keep the swings x 20
- Pushups x 9, 8, 7, 6, 5, 4, 3, 2, 1
Completion
As with completion finishers using cardio equipment, these finishers require you to complete a given amount of work as fast as possible on a single exercise. It’s best to base these around total reps when using strength exercises. You don’t have to (and likely won’t be able to) complete all the reps at once. Do as many as you can in one set, then rest, then repeat until you complete all the reps.
Examples:
- 100 kettlebell swings, 100 push-ups, 50 dips, etc.
Other finishers
Battle ropes
You can perform many different battle ropes variations. Some of my favorites are 2-arm slams, alternating waves, shoulder circles, and rotating side slams. Battle ropes work when performed for intervals of time. I often structure a battle ropes finisher the same way I would a sprint finisher.
Here is an example I use with clients:
- Every minute on the minute for 5-10 minutes: 20 seconds battle ropes followed by 40 seconds rest. Switch between different rope variations or pick just one
Sled and Prowler
My clients know the sled is my favorite gym toy. Few things makes you feel quite as badass as completing a tough workout and then loading up a heavy sled to push, pull, or run with around the gym. If you are lucky enough to train at a gym with a prowler, mix that in as well.
Here a few possible sled or prowler finishers:
- Pull or push for 25-50 yds 3-5 times, resting in between each round
- Every minute (or 90 seconds) complete one round, rest the remainder of the time. This works best for shorter distances
- Perform as many rounds as possible in 10 minutes with minimal rest
My awesome client Bridget crushing the sled at the end of her workout
Faster, Stronger, More Resilient
Conditioning work should be a staple of everyone’s program. If you have only been doing low-moderate intensity cardio and/or strength training, adding in some high intensity intervals a few times a week will accelerate your progress and give a big boost to your overall fitness.
4 Replies to “Improve Your Conditioning with Finishers”
Comments are closed.